Relaxation involves the body and mind,
along with the interaction between the two. There are many things one
can do to relax, including physical and social activities,
entertainment, or specific methods of relaxation and meditation, such as
with music or guided imagery.

Diverting attention is not the best
method: However, most of these are based on a strategy of
diverting attention away from
the inner activity of the body and mind. This is true for the external
distractions and most of the inner visualizations that might be mere
fantasies. One becomes absorbed in the
secondary activity solely for the purpose of blocking awareness of other
thoughts, such as
of the thoughts of today's actions and yesterday's memories. This strategy of diverting attention is
useful to some extent, but it does not go far enough.

It
is better to learn the
art and skill of directly relaxing
than to merely distract the mind.

Training in the skill, the art of
relaxing: What is really
needed is to train oneself in the skill, the art of relaxing
directly,
without needing to create a distraction for the mind. This is a tricky point to understand, since it is
also a good idea to focus the mind for relaxation. However, there is an
underlying skill itself, that of directly knowing how to relax, to let
go of the thought patterns in the mind, and in turn let go of the tension that is
being held in the body.

Move attention through your own
being: The key principle in learning to directly
relax is in moving the attention through different aspects of one's
own being. This might be attention on aspects of the physical body,
the breath, or the mental process. This principle is intertwined in the practical
explanations that follow.

To just lie down and do a relaxation
practice is a wonderful thing to do. It can definitely be done as its
own practice, when one has a few minutes and just wants to let go by
turning within. It is also a common and useful practice to do before
yoga postures (asanas) as a way of transitioning from the external world.

Stretches and relaxation: However, in the meditative sequence,
you will discover that if you do a relaxation practice after
some stretches or yoga postures, you are much more able to explore within
during the relaxation practice itself. Your attention is now easier to
direct in a one-pointed way, and will go deeper. This in turn sets the
stage for the subtler breathing practices and meditation itself.

There are many techniques of relaxation
being taught in a variety of contexts, including for physical health,
stress management, psychological inquiry, as well as spiritual purposes.
Many of these methods are extremely useful and serve their practitioners
well.

However, here we are addressing Yoga
Meditation, which is a process of knowing ourselves at all levels, such
that we may eventually come to experience ourselves at the deepest
level, the center of consciousness that goes by many names.

It is a process of surveying inside:
It has become common to refer to the
surveying of the body and other internal states as a practice of relaxation. Actually, it
is more accurate to call it surveying than relaxation,
since the actual activity being performed is surveying. Some schools of
meditation put their main emphasis on such practice.

The practices in Yoga are not merely
means of inducing relaxation through an external stimulus or
creating internal fantasies, though they are definitely relaxing.
Rather, it is a process of surveying, introspecting, or exploring.

Become aware and let go of each
level: There has come a confusion between
yogic practices of self-awareness and other processes that induce states
of consciousness, but not necessarily self-awareness. In Yoga, one is
trying to become systematically aware of all of our levels of being,
such that we may encounter and let go of each level, and gradually move
to the direct experience of the center of consciousness.

Not autosuggestion: In Yoga, we are not using autosuggestion
to bring relaxation, saying to the body or body parts that they should
"Relax, relax, relax...." Such techniques can be useful, but
again, we are wanting to explore within (which also brings relaxation).

Not hypnotic suggestion: There is not a suggestion being
given as is sometimes the case in hypnotherapy. To exclude hypnotherapy is not a
criticism, but rather a simple clarification. Hypnosis may be a very
useful process and some may find it a good adjunct to their practices.
Interestingly, some descriptions of modern hypnosis techniques sound
quite similar to meditation, although it is not our purpose here to
delve into the differences and similarities.

Explore what is already there: These practices are not
visualization exercises. We are not trying to imagine something that is
not there, inside of us, but rather are attempting to explore that which is
already there. For example, we are not visualizing beaches or mountains
(which can be quite relaxing), but are looking for the subtle makeup of
our own being. Even the points of light mentioned in the 61-Points
exercise (below) are actually there, and will eventually be experienced
by one who sincerely practices.

Music can have a very relaxing effect,
but it is useful to discriminate between what is a relaxing activity and
what is Yoga. Doing relaxing activities is a good idea, including music
(as well as walking in the woods or by the beach, or doing some hobby
with your hands). However, with Yoga Meditation, we are focusing
internally, on what is, rather than creating an external
diversion to induce a state.

These methods of self-awareness are
also not religion, though some religions include various practices with
body, breath, and mind. This is particularly visible in our modern world
with some advocates of Buddhism and Hinduism who actively teach such
practices in the context of their religion. It is also true with some
practitioners of other religions as well, though somewhat less visibly.
Unfortunately, some of the teachers claim exclusivity over the
practices, as if those methods are only within the domain of their
religion, and not universal.

The aspirant and practitioner of these
practices will have to use his or her own sense of discrimination (buddhi)
to determine that the practices apply to all people, regardless of
religious affiliation. It is glaringly obvious, for example, that all
people have a body and body parts to survey. All people breathe, and the
principles of breath apply equally to all people in relation to their
culture and religion (some need to adjust for health reasons). All
people have the same blueprint of subtle body construction (chakras,
shakti, kundalini), though the names and conceptualization of those
parts may vary. (See also the article, Is Yoga a
Religion?). Clearly, these various aspects of being are universal,
and not limited to the domain of specific groups.

Two keys: If we explore within, with our attention,
particularly in conjunction with breath awareness (which is the grossest
aspect of the energy flowing throughout our body), the relaxation comes
of its own accord. These two principles or practices, attention and
breath, are the key features in the relaxation phase of Yoga Meditation.

The importance of attention and
breathing in relaxation cannot be overstated. Again, the key principles
for relaxation are:

Attention to the various aspects of
your being

Breath awareness

These two work together naturally in
allowing the relaxation of the physical body, as well as the mind.

It is extremely useful for a
practitioner of Yoga Meditation to remember these two simple
principles.

If the mind is restless, it does not
want to "relax". The mind may want to open the eyes or move
the body, which is the Manas
(sensory-motor mind) wanting to express through the five Karmendriyas
(elimination, procreation, motion, grasping, speaking).

There
is no escaping the fact that
the mind must be trained.

There may be a temptation to increase
the external stimulus, such as having music a little louder, or to
divert the mind with even stronger visualizations. However, these miss
the point of needing to train the mind. The mind itself must eventually
be trained; there is no escaping this fact. To train the mind means not
relying on secondary means, but working directly with focusing the mind
itself.

The way to train the mind when it is
restless is to first acknowledge that, for this moment, the mind is
simply not going to sit still. Therefore, we give it something to do,
but something internal, not external.

Focus on what is there, not some new
fantasy: Also, we focus on something which is
already there, not creating yet another fantasy in the mind. This is
part of the beauty of the various Yoga "relaxations" (such as
below); they focus on what "is" within our own body and
being.

When we have accepted that the mind is
restless, and are giving it something to do internally, that is reality
based, then the next question is the speed at which the mind is allowed
to move.

Slowly or quickly surveying: If the mind is restless, and you tell
it to sit still, it fights. But if you let in move at a comfortable
pace, it will be happy. Moving your attention from one "part"
to another (shoulder, arm, wrist, etc.) can be too slow for the restless
mind. Speeding up the rate of surveying can have a comfortable effect on
the mind.

Think of times that you and a friend
were walking somewhere, when you wanted to walk at different speeds, one
fast, and the other slow. It is the same principle with attention or
"relaxation" exercises; find the proper rate to move the
attention, which is a bit faster when the mind is restless.

So, with the restless mind:

Accept that it is restless.

Don't just divert it; practice
self-awareness and self-training.

Give the mind an internal travel
plan of where to journey.

Speed up the rate at which attention
moves through the points of focus.

Remember to breathe smoothly,
quietly, with no jerks or pauses, and at a comfortable, somewhat
slow rate.

Slower comes in time: When it is comfortable to do so,
slow down the speed at which you are moving through the body. The
mind will naturally become even calmer.

This practice is very simple to do and
will probably take no more than a couple minutes (longer if it is
comfortable). The basic practice is
simply to tense muscle groups, and then release the tension. You may
find it comfortable to go through the sequence only one time, or to go
through it several times.

Do both the tensing and the releasing
with full awareness. There is no need to tense at 100% of your
capacity--about 50% of your capacity to tense will be sufficient.

It is best to maintain breath awareness
as you do the practices. You will come to experience the way in which
breath is a manifestation of energy, and how that energy flows
throughout your being.

First, tense all of the muscles of
the face, including forehead, cheeks, mouth, and upper neck. Then
release with full awareness. You will notice the relaxation.

Gently roll the head from side to
side, with awareness of the tightening muscles, and the feeling of
release.

Tighten the shoulders, pulling them
upwards and forwards. Then release.

Tense the entire right arm, from the
shoulder down through the fingers. Do this without making a fist or
lifting your arm off of the floor. Allow your attention to be deep
inside the arm, not just on the surface. Then release slowly, with
awareness.

Tense the left arm in the same way,
and observe the release.

Gently tense the muscles of the
chest and the abdomen, while continuing to breathe without holding
the breath. Then release.

Tense and release the right hips and
the buttocks.

Tense and release the right leg,
down through the feet and toes in the same way that the right arm
was tensed and released.

Tense and release the left hips and
buttocks.

Tense and release the left leg.

While no longer tensing any muscles,
allow your attention to drift back up through the legs, through the
abdomen and chest, through the arms, and back to the face.

After completing the Tense and Release
practice, you might want to do it again, go on to the Complete
Relaxation, or proceed to the next phase of Yoga Meditation, which is
working more directly with the breath, such as starting with breath
awareness or diaphragmatic breathing.

The Complete Relaxation is an excellent
practice to do before meditation. It is subtler than the Tense and
Release practice above (Body survey is online). Following is one of many versions of
this practice:

Lie in the corpse posture with your
eyes closed. Lie in such a way that your head, neck, and trunk are
aligned. You want your spine to be straight, not turned left or right
anywhere along the length of the spine. It is most comfortable to be
lying on a soft surface, such as a folded blanket placed on top of a
rug. To lie in a bed may not give enough support to your back and body.
A thin cushion, maybe an inch or two, makes a nice support for your head.
Allow the breath to be smooth, slow, and with no noise or pauses.

Allow your attention to move through
your head and face, including the top of the head, forehead,
eyebrows, eyes, cheekbones, and nostrils.

Exhale as if your whole body is
exhaling, and inhale as if your whole body is inhaling. As you
exhale, let go of all tension, worries, and anxieties. Inhale as if
you are inhaling new energy, as well as a sense of peace and
relaxation. Exhale and inhale several times.

Move your attention to the
cheekbones, eyes, eyebrows, forehead and the top of the head.

For about one minute, allow your
attention to be aware of the smooth, slow, serene flow of the
breath. Let your mind make a gentle, conscious effort to guide the
breath so that it is smooth, calm, deep, and without any noise or
jerkiness.

The Complete Relaxation can be done in
a broad range of time frames. To learn to do this as slow as the length
of time for one exhalation down, and one inhalation up, is very useful.
To do the practice in about 3-4 minutes can be very relaxing, whether
for a quick break in daily life, or preparation for meditation. If it is
comfortable, spending a much longer amount of time can bring tremendous
insights about the nature of your inner being, as well as deep
relaxation, and preparation for deep meditation.

The 61-Points exercise is subtler than
the Tension/Release or Complete Relaxation practices (61-points
is online). You will find that
this leads you to a deeper state of calm and quiet.

As you go through the points, you may
experience the points as gross body, such as skin, muscles, or bone, or
you may experience the points as a feeling awareness. However you
experience the points is okay--you cannot do it wrong. If you
"see" with your inner eye, that's okay. If you do not
"see" with your inner eye, that's okay too. You may experience
darkness, or you may experience light, such as a point of light like a
blue star. Any way that you experience it is okay. Just gradually,
systematically learn where the points are and move from one to the
next.

To move from one point to the next
every couple seconds, or one or two breaths should be a comfortable
speed. If you move too slow, you may find your attention drifts away, so
it is better to go just a bit faster through the points. If you go too
fast, you will have the benefit of easily moving through the points, but
may lack depth in the practice. It is best to experiment with the
timing.

Forehead, throat

Right shoulder, right elbow, right
wrist, tip of right thumb, tip of right index finger, tip of right
middle finger, tip of right ring finger, tip of right little finger,
right wrist, right elbow, right shoulder, throat

Left shoulder, left elbow, left
wrist, tip of left thumb, tip of left index finger, tip of left
middle finger, tip of left ring finger, tip of left little finger,
left wrist, left elbow, left shoulder

Throat, space between the breasts,
right breast, space between the breasts, left breast, space between
the breasts, navel, lower abdomen

Right hip, right knee, right ankle,
tip of the right big toe, tip of the right second toe, tip of the
right middle toe, tip of the right fourth toe, tip of the right
little toe, right ankle, right knee, right hip, lower abdomen

Left hip, left knee, left ankle, tip
of the left big toe, tip of the left second toe, tip of the left
middle toe, tip of the left fourth toe, tip of the left little toe,
left ankle, left knee, left hip

Lower abdomen, navel, space between
the breasts, throat, forehead

The 61-Points exercise is an excellent
practice for entering Yoga Nidra (yogic sleep), which is a state where
you are in deep sleep, yet are awake. Yoga Nidra is deeply relaxing, and
is used by the yogis to deal with samskaras (the deep impressions that
drive karma) in their latent form.

This is a simple practice that can be
done as a practice unto itself, during meditation time (after having
done any of the vigorous breathing practices, and before meditation
itself), or as part of the preparation for Yoga
Nidra. For relaxation,
this practice is best done lying on your back in shavasana, the corpse
posture.

Exhale as though you are breathing
from the top of the head down to the perineum at the base of the
spine.

Inhale as though you are breathing
from the perineum at the base of the spine, up to the top of the
head.

Exhale and inhale many times in this
way, exhaling down and inhaling up.

Imagine that the breath is flowing
in a thin, milky white stream from top to bottom, and bottom to top.
It does not matter whether or not you literally see the stream with
your inner eye, but know that this stream of energy is actually
there in the subtle body, and will someday be experienced directly.

This practice is also done lying on
your back, in shavasana, the corpse posture. It combines breath
awareness at the navel center with the spinal breath practice.

Bring your attention to the navel center, and notice the motion of the abdomen and diaphragm area.
Notice the physical rise and fall of the abdomen.

Stay with that breath awareness for
some time, being mindful that the breath is smooth, with no jerks,
no pauses between breaths, that it is quiet, and that the speed is
just the right degree of slow.

After some time, allow the
exhalation to elongate to a 2-to-1 ratio, where the exhalation is
twice as long as the inhalation.

Stay with this breath awareness for
some time, and then, when it feels right, transition to the spinal
breath.

Allow the breath to become ever
slower and slower, but in a natural, gentle way, keeping the mind
focused on the practice.

Exhale as though you are breathing
from the top of the head down to the perineum at the base of the
spine.

Inhale as though you are breathing
from the perineum at the base of the spine, up to the top of the
head.

Exhale and inhale many times in this
way, exhaling down and inhaling up.

Imagine that the breath is flowing
in a thin, milky white stream from top to bottom, and bottom to top.
It does not matter whether or not you literally see the stream with
your inner eye, but know that this stream of energy is actually
there in the subtle body, and will someday be experienced directly.

This practice involves coordinating the
breath with the inner motion of attention. Attention moves downward with
exhalation and upward with inhalation, progressively moving to a smaller
and smaller space (Ascending breath is
online). Then, the process reverses through the same
movements.

Crown to toes: Breathe 10 times as if exhaling from
the top of the head down to the toes, and as if
inhaling from the toes up to the top of the head.

Crown to ankles: Exhale from the top of the head to
the ankles and inhale back 10 times.

Crown to knees: Exhale and inhale 10 times from the
top of the head to the knees.

Crown to perineum: Exhale and inhale 5 times from the
top of the head to the perineum at the base of the spine.

Crown to navel center: Exhale and inhale 5 times from
the top of the head to the navel center.

Crown to heart center: Exhale and inhale 5 times from the
top of the head to the heart center.

Crown to throat: Exhale and inhale 5 times from the
top of the head to the throat.

Crown to nostrils: Breathe 5 times from the top of the
head to the bridge between the nostrils.

Eyebrows to nostrils: Exhale and inhale many times between
the space between the eyebrows and the bridge between the
nostrils.

Crown to nostrils: Breathe 5 times from the top of the
head to the bridge between the nostrils.

Crown to throat: Exhale and inhale 5 times from the
top of the head to the throat.

Crown to heart center: Exhale and inhale 5 times from the
top of the head to the heart center.

Crown to navel center: Exhale and inhale 5 times from
the top of the head to the navel center.

Crown to perineum: Exhale and inhale 5 times from the
top of the head to the perineum at the base of the spine.

Crown to knees: Exhale and inhale 10 times from the
top of the head to the knees.

Crown to ankles: Exhale from the top of the head to
the ankles and back 10 times.

Crown to toes: Breathe 10 times as if exhaling from
the top of the head down to the toes, and as if
inhaling from the toes up to the top of the head.

Yoga Nidra is a state of conscious deep
sleep. In Yoga Nidra, you leave the waking state, go to deep sleep, yet remain awake.
There is a separate article on Yoga Nidra,
including descriptions of the actual practices, which utilize, in part,
the complete relaxation, 61-points, and spinal breath practices
described above. There is also a Yoga Nidra
CD available, which guides in these practices.

Bhuta Shuddi is a process of purifying the five elements of earth, water, fire, air, and space,
which operate in conjunction with the lower five chakras. There is a
separate article on Chakra Meditation - Bhuta Shuddhi, which
throughly describes the practice.

It is very easy to make your own
recordings of these relaxation practices. Just turn on your recorder,
and read aloud the words written above. Pause for a couple seconds
between each phrase (or pause for the duration of either one or two of
your own breaths). You will find that this can be quite effective in
establishing your own practices.

In the sequence of systematic Yoga
Meditation, the surveying of body is followed by breathing practices.
The principle is of going from gross to subtle.

First, we work with the
physical body through stretches or yoga postures.

Then, we survey the
physical body in the relaxation exercises.

Then, we begin the process of
turning inward from the physical body by focusing on breathing
practices.

Then comes meditation itself.

By practicing systematically in this
way, meditation comes much more easily, and is far less likely to end up
in a mental battle.

Again, just after the relaxation
exercises are the breathing practices. The grosser breathing practices still
are body based, but nonetheless, are more interior than purely surveying
the body. Then the breathing practices can become subtler and
subtler.

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This site is devoted
to presenting the ancient Self-Realization path of the Tradition of
the Himalayan masters in simple, understandable and beneficial ways,
while not compromising quality or depth. The goal of our sadhana or
practices is the highest Joy that comes from the Realization in
direct experience of the center of consciousness, the Self, the
Atman or Purusha, which is one and the same with the Absolute
Reality. This Self-Realization comes through Yoga meditation of the
Yoga Sutras, the contemplative insight of Advaita Vedanta, and the
intense devotion of Samaya Sri Vidya Tantra, the three of which
complement one another like fingers on a hand. We employ the
classical approaches of Raja, Jnana, Karma, and Bhakti Yoga, as well
as Hatha, Kriya, Kundalini, Laya, Mantra, Nada, Siddha, and Tantra
Yoga. Meditation, contemplation, mantra and prayer finally converge
into a unified force directed towards the final stage, piercing the
pearl of wisdom called bindu, leading to the Absolute.